Shrimp and grits is one of the South’s most beloved dishes—a comforting combination of creamy grits, succulent shrimp, and a variety of savory seasonings. But as much as we love this classic dish, it can sometimes feel a bit heavy. That’s where cauliflower grits come in. By swapping traditional cornmeal grits for finely chopped or riced cauliflower, you can enjoy all the flavors of shrimp and grits while keeping the dish lighter and more nutrient-rich.
Why Cauliflower Grits?
Cauliflower has been making waves as a versatile and nutritious ingredient in recent years, and for good reason. It’s naturally low in carbohydrates, packed with vitamins C and K, and contains a host of antioxidants. In this recipe, cauliflower steps in to provide the creamy base traditionally made with corn grits, but without the extra starch. The result is a dish that feels indulgent while being both low-carb and high in fiber.
The flavor of cauliflower is mild enough that it acts as a blank canvas, soaking up the spices, garlic, and broth that form the backbone of this dish. When cooked and puréed, it transforms into a creamy, luscious consistency that closely mimics the texture of classic grits. The difference? You’re getting a vegetable-packed meal that leaves you feeling light and satisfied.
Ingredients
- Shrimp (peeled and deveined): 1 pound (450g)
- Cauliflower (finely chopped or riced): 3 cups (300g)
- Chicken or vegetable broth (low sodium): 1 cup (240ml)
- Garlic (minced): 2 cloves
- Olive oil: 2 tablespoons
- Unsweetened almond milk: 1/2 cup (120ml)
- Nutritional yeast or grated Parmesan (optional): 2 tablespoons
- Lemon juice: 1 tablespoon
- Paprika (optional): 1/2 teaspoon
- Salt and pepper: To taste
- Chopped parsley (optional): For garnish
Directions
- Cook the shrimp: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the shrimp and cook for 2–3 minutes per side, until they turn pink and opaque. Remove the shrimp from the skillet and set aside.
- Sauté the garlic and cauliflower: Add the remaining olive oil to the same skillet, then stir in the minced garlic. Cook until fragrant, about 1 minute. Add the cauliflower and cook for 5–7 minutes, stirring occasionally, until tender.
- Simmer and blend: Stir in the chicken or vegetable broth and almond milk. Allow the mixture to simmer for another 2–3 minutes. Use a hand blender or transfer to a blender to purée the cauliflower mixture until smooth and creamy. Stir in the nutritional yeast or Parmesan, if using, and season with salt and pepper.
- Combine and serve: Return the cooked shrimp to the skillet and toss gently to coat in the sauce. Serve the creamy cauliflower grits topped with shrimp. Garnish with parsley and a squeeze of lemon juice.
Nutritional Information (per serving) (Approximately 4 servings)
- Calories: ~220
- Protein: ~20g
- Fat: ~10g
- Carbohydrates: ~10g
- Fiber: ~3g
- Sugar: ~2g
- Sodium: ~350mg
A Modern Spin on a Traditional Favorite
What makes shrimp and cauliflower grits truly special is that it retains the essence of the original dish while bringing a fresh, contemporary perspective. The shrimp is still the star of the show, offering lean, high-quality protein that’s full of flavor. With just a touch of garlic, olive oil, and a squeeze of lemon juice, the shrimp remains tender, juicy, and perfectly seasoned.
By pairing it with cauliflower grits, you get a meal that’s lighter on calories and carbs without sacrificing the heartiness that shrimp and grits are known for. The dish still feels cozy and satisfying, making it an excellent choice whether you’re looking to maintain a balanced diet or simply try a new twist on a classic comfort food.
Perfect for Any Meal, Any Time
Shrimp and cauliflower grits is a recipe that works for more than just dinner. Its simple preparation and versatile ingredients make it ideal for brunch, lunch, or even a light supper. Serve it as a standalone main course, or pair it with a side of roasted vegetables or a fresh green salad for a more well-rounded meal. It’s also a crowd-pleaser at gatherings, offering a sophisticated yet approachable dish that guests will rave about.
And because it’s naturally gluten-free and can easily be made dairy-free or paleo-friendly, this recipe is a great choice for a wide range of dietary preferences. It’s one of those dishes that feels inclusive and adaptable, allowing you to cater to various needs without sacrificing taste or presentation.
Tips for Perfect Shrimp and Cauliflower Grits
- Get the Texture Right: The key to great cauliflower grits is achieving a creamy consistency. Make sure you cook the cauliflower until it’s tender before puréeing it. Using a blender or an immersion blender ensures that the grits are smooth, not grainy.
- Flavor Layers Matter: While cauliflower has a subtle flavor, it absorbs seasonings beautifully. Using broth, garlic, and just the right amount of seasoning creates a rich, savory base that complements the shrimp perfectly.
- Fresh Shrimp Makes a Difference: If possible, use fresh or high-quality frozen shrimp. Their natural sweetness and firm texture make the dish truly shine. Make sure they’re properly cleaned and deveined before cooking.
- Don’t Skip the Garnishes: A sprinkle of fresh parsley or chives and a squeeze of lemon juice add brightness and a pop of color to the finished dish. Garnishes elevate the overall flavor and make the meal feel complete.
FAQs About Shrimp and Cauliflower Grits
Can I make the cauliflower grits in advance?
Yes! You can prepare the cauliflower grits ahead of time and store them in the refrigerator for up to two days. When you’re ready to serve, reheat them on the stove over low heat, stirring occasionally. If they thicken too much in the fridge, add a splash of broth or almond milk to restore their creamy texture.
What’s the best way to rice cauliflower?
You can use a food processor, a box grater, or even pre-riced cauliflower from the grocery store. If ricing it yourself, cut the cauliflower into small florets and pulse in the food processor until you get a fine, rice-like consistency. Avoid over-processing, as you want a texture that mimics grits, not a purée.
Can I make this dish dairy-free?
Absolutely! Instead of traditional cheese or cream, try nutritional yeast for a cheesy flavor or a plant-based cheese alternative. Unsweetened almond milk or coconut milk works well as a dairy-free substitute for traditional milk.
What can I serve with shrimp and cauliflower grits?
While the dish stands well on its own, it also pairs beautifully with a fresh green salad, roasted asparagus, or sautéed spinach. For a heartier meal, add a side of whole-grain bread or a few roasted sweet potato wedges.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, warm the shrimp gently in a skillet with a bit of olive oil or butter. Reheat the cauliflower grits on the stovetop, adding a splash of broth or milk as needed to maintain the creamy consistency.
Conclusion: A Healthy Classic for Modern Kitchens
Shrimp and cauliflower grits is more than just a recipe—it’s a testament to how simple ingredients can come together to create something truly special. By using cauliflower as a base, this dish not only becomes lighter and more nutrient-dense but also maintains the heartiness and comfort that made the original version so beloved. It’s a perfect example of how tradition can meet innovation in the kitchen, offering a dish that’s as flavorful and satisfying as it is healthy and modern.
Whether you’re preparing it for a quick weeknight dinner, serving it at a weekend brunch, or simply looking to try a fresh take on an old favorite, shrimp and cauliflower grits is a dish that never disappoints. Its balance of flavors, easy preparation, and impressive presentation make it a recipe you’ll want to return to again and again.
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Healthy Shrimp and Cauliflower Grits
- Total Time: 30 minutes
- Yield: Serves 4
Description
Bring the flavors of the South to your table with this classic Shrimp and Grits recipe. Creamy, cheesy grits are topped with perfectly spiced roasted shrimp for a dish that’s as comforting as it is delicious. It’s simple enough for a weeknight dinner yet impressive enough to serve at your next brunch gathering!
Ingredients
For the Grits:
- Water: 3 cups
- Kosher salt: 1 teaspoon
- Uncooked quick-cooking or regular grits (not instant): ¾ cup
- Unsalted butter: 1 tablespoon
- Ground black pepper: ½ teaspoon
- Freshly grated sharp cheddar cheese: ½ cup (about 2 ounces)
- Freshly grated Parmesan cheese: ¼ cup (about 1 ounce), plus extra for serving
- Chopped green onions: ¼ cup (white and green parts), plus extra for garnish
For the Shrimp:
- Extra virgin olive oil: 2 teaspoons
- Paprika: 1 teaspoon
- Garlic powder: ½ teaspoon
- Dried thyme: ½ teaspoon
- Dried oregano: ½ teaspoon
- Cayenne pepper: ¼ teaspoon
- Kosher salt: ¼ teaspoon
- Ground black pepper: ⅛ teaspoon
- Medium shrimp (25 count), peeled and deveined, tails on: 1 pound
Instructions
1. Make the Grits:
- In a medium saucepan, bring 3 cups of water to a boil over medium-high heat.
- Stir in 1 teaspoon of kosher salt. Slowly add the grits in a thin stream, stirring constantly to prevent lumps.
- Reduce the heat to low and simmer, stirring occasionally, until the grits thicken (about 5 minutes).
- Remove from heat and stir in the butter, black pepper, cheddar cheese, Parmesan cheese, and chopped green onions. Keep warm.
2. Prepare the Shrimp:
- Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil for easy cleanup.
- In a large bowl, combine olive oil, paprika, garlic powder, thyme, oregano, cayenne pepper, kosher salt, and black pepper. Mix well.
- Add the shrimp to the bowl and toss gently to coat them evenly with the spice mixture.
- Arrange the shrimp in a single layer on the prepared baking sheet. Roast in the preheated oven for 5–6 minutes, or until pink and cooked through.
3. Assemble and Serve:
- Spoon the warm grits into serving bowls.
- Top each bowl with roasted shrimp.
- Garnish with additional Parmesan cheese and chopped green onions. Serve immediately.
Notes
- Grits Texture: If the grits become too thick, stir in a splash of warm water or milk to reach your desired consistency.
- Spice Level: Adjust the cayenne pepper for more or less heat.
- Make-Ahead Tip: The grits and shrimp can be prepared ahead of time. Reheat gently before assembling the dish.
- Customization: Add crispy bacon, sautéed mushrooms, or a drizzle of hot sauce for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Roasting and Stovetop
- Cuisine: Southern
